Q: Matt Hopkins (Brisket)
PAX: bobramani62, Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Wayne Frost (Takedown), Aryaman Kulkarni (MasterChef), Srikanth Bondada (BabeRuth), Fred Kelly (Grassy Knoll)
FNGs: None
COUNT: 8
π₯ Warm-Up (5 min)
β’ 20 Side-Straddle Hops
β’ 10 Arm Circles (fwd/back)
β’ 10 Imperial Walkers
β’ 10 Windmills
DC Stretches
Mosey to hill
βΈ»
ποΈ Block 1: Hill + Core
β’ Sprint or power-hike up
β’ 10 HR Merkins at the top
β’ Jog down
β’ 20 Big Boys
β’ 20 Flutter Kicks (4-count)
β’ 10 Burpees
βΈ»
Mosey to upper lot
π ΏοΈ Block 2: Parking Lot Pain Pyramid
Start at one side of lower lot
Round 1: Increase from 1-5
Round 2: Decrease from 5-1
Ladder 1 β 5 β 1
β’ Burpees
β’ Run to other side of lot
β’ Air Squats (x2 the burpee number)
Return to start
So round 5 = 5 burpees, 10 squats, run. Then back down.
βΈ»
Mosey to coliseum
πͺ Block 3: Coliseum Crusher (8β10 min)
β’ 15 Step-ups (each leg)
β’ 15 Dips
β’ 10 Derkins
β’ 15 Reverse Lunges (each leg)
β’ 20 LBCs
βΈ»
π§ Cool Down (3β5 min)
DC Stretches Round 2
ANNOUNCEMENTS: Check out Arise! Lots going on in August
